Drakarn's Journal

Well I've decided that its time for me to start a training log to keep track of my progress because most of the time I don't even know if I'm getting better since I can't remember stuff from months....weeks before. So now I'll be able to look back and see that I did get some results and progress.

Here are my stats as of right now:

Age - 18
Weight - 145
bf% - no freaking idea ;)
height - 5'10
Started lifting somewhere in October 2003, a little over a year now.

My long term goal is to get bigger upper body and be cut.
Short term goal is to lower my bf% and get a more chiseled look.

I've been using the following routine for a few weeks now:
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Day 1: Chest, Biceps

Flat Bench Warm up set - 45 lbs 8-10 reps
Flat Bench Warm up set - 65 lbs 7-8 reps
Flat Bench Warm up set - 95 lbs 5-8 reps
Flat Bench - 145-155 lbs 5 sets of 5-6 reps(sometimes to failure, i have a spotter of course)
Incline bench - 115-125 lbs 3 sets of 5-6 reps
Decline Bench - 125 lbs 3 sets of 5-6 reps
Close grip bench - 95 lbs 2-3 sets of 5-6
Peck deck machine flys - 2-3 sets of 5-6

Cable preacher curles warm up set - 10 lb(i guess...well i wont include the weights for the machines because im not really sure about them) 10 reps
Cable preacher curles warm up set - 8-10 reps
" " " " " " - 6-8 reps
" preacher curles - 4 sets of 5-6 reps(sometimes to failure)
Not sure what this is called but its like holding a bar with palms facing you and you start with your arms extened upwards and you pull down sort of like a pull up but you are sitting and pulling the weights down. - 2-3 sets of 5-8 reps
Cable curles - 2-3 sets of 5-6 reps
Alternative arm curles - 2-3 sets of 20 with 20 lb dumbells because those are the heaviest ones i have.
Hammer curles - 2-3 sets of 10

Day 2: Triceps, Legs

Kicksbacks - 20 lb dumbells 3 sets of 10 reps on each arm
Triceps extentions - 20 lb dumbell 3 sets of 10 reps
Cable pushdowns - 3-4 sets of 5-6 reps
Bench dips with no weight - 2-3 sets of 10-15 reps

Leg extensions - 3-4 sets of 8-10 reps
Seated leg press - 3 sets of 8-10 reps
Seated calf press - 3-4 sets of 8-10 reps
Squats - 155 lbs 3 sets of 8-10 reps(i can do more but im scared of trying to put it back on my bench with the little strenth i have after finishing the last rep)

Day 3: Back, Shoulders, Traps

Arnold presses - 20 lb dumbells 3-4 sets of 10
Dumbell Bent over rows - 20 lb dumbell 3-4 sets of 10 on each arm
Lateral raises - 10 lb dumbells 3 sets of 8-10 reps
Front raises - 10 lb dumbells 3 sets of 10 reps
Wide grip bar pulldowns? - 3-4 sets of 5-6 reps
Close grip bar pulldowns? - 2-3 sets of 5-6 reps
Seated rows - 2-3 sets of 5-6 reps
Cable shoulder shrugs - 3 sets of 6-10 reps
Upright rows - 3 sets of 5-6 reps
Cable bent over rows - 0-3 sets of 5-6 reps(if i feel like it)

Day 4: Rest
Day 5: Rest

Oh and I do my abs every Tuesday and Wednesday:

Tuesday Abs:


Weighted crunches on the floor with a weight plate behind my head - 4 sets of 15 reps
Straight-knee leg raises lying on the floor with no weights - 3-4 sets of 15-20 reps
Oblique Side bends - 45 lb plates in my hand 4 sets of 10 on each side
Vacumes - sometimes if im not too tired 3 sets for 30-60 seconds

Saturday Abs

Weighted incline situps - 25 or 35 lb plate on my chest 4 sets of 10-15 reps
Oblique Side bends - 45 lb plates in my hand 4 sets of 10 on each side
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Can't really remember what else, I'll be posting what I do every day on here though, so it will shape up later on. But anyway, that's basically what my routine looks like right now more or less exactly like that. I would post in the critique my training section to ask if it is good but im pretty happy with that routine for now.

I am not lifting to be a bodybuilder or to be a good strong fighter or something but just to look good with my clothes off, like at the beach or other places. I'll have some recent pics of me on here soon, maybe even in a few hours or minutes because its 1 am and I can't sleep since its spring break, so i might as well go and take some pics right now.

and my mom says I look fat...

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back pic, i know its too dark....but oh well

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Day 1 of keeping progress of my work out.

Well today is my Rest/Abs day, so I just woke up about a half hour ago 11:30am and now I'm gonna go make myself some breakfast or lunch i guess lol. I'll be updating what I ate and did today later on.

Abs work out:

Weighted Crunches - 10 lb plate behind my back 4x15
Reverse Weighted crunches - 10 lb plate in front of me 3x10
Straight knee leg raises - 3x15
Oblique crunches - 2 sets of 15 on each side

Meal 1: 3 fried eggs mixed with some chopped up ham pieces. I wish i had some milk also...im out.
Meal 2 Post workout: One scoop of ON's protein and a Hot Dog bun with 2 slices of ham in it.
Meal 3: Was gonna eat some steak, but turned out you cant cook a frozen chunck of meet with out defrosting it first....bummer. So I had a hot dog bun with 6 slices of ham.
Meal 4: Some steak with some stuff dont know what it's called
Meal 5: Hot dog bun with like 3 slices of ham, a few bananas and grapes.

Day 2

Another Rest day today, so I'll just keep track of my food.

Meal 1: 1 scoop of ON's protein in a glass of milk and a hot dog bun with 2-3 slices of ham.
Meal 2: Another ham sandwitch
Meal 3: spaghettios with some ham in it.
Meal 4: beef
Meal 5: beef

Day 3

Gonna do my chest/biceps day today with out NO-Xplode this time since it doesn't do anything.

Flat bench:
75 lbs - 12 times
75 lbs - 10 times
105 lbs - 6 times
125 lbs - 3 times
135 lbs - 1 time
145 lbs - 4-6 times
155-165 lbs - 6 times
2 sets incline
2 sets decline
Biceps.....too tired to write it out....but basically the usual stuff.

Meal 1: ham sandwitch
Meal2-5: all were ham sandwitches and protein shake

Damn keeping this journal is really time consuming for me. I think I'll just be updating it once a week or some and not daily, unless I find the time.

Went Hiking with the family today and when I came back I did my triceps in the gym and was too lazy to do the legs. I'll just do them tomorrow with my back/shoulders/traps day. Also I stayed up untill 4 in the morning two days in a row playing God Of War on my ps2 lol....damn that game was awesome. Well now I'm just exhausted and going to bed.

Did my chest/biceps work out today. Was a pretty good work out. Going all out heavy weights 4-6 reps on each. Was lifting too heavy first and my hands started slipping so I had to take off like 5-10 lbs off. I think NO-Xplode starting to kick in after 2 weeks now. I can barely see some of my veins after a set. My veins used to pop out like hell before on its on with no supplements but I was like 10 lbs skinnier. My pump did not last longer than usual tho and I did not feel pumped up or had any more energy. So he only thing I noticed were the veins....which are pretty useless lol...nothing else happened.

hay been reading ur journal you have the same stats as me .. but pretty different routine ... i get measurements taken in 2 weeks so ill compare with you then ay .. do you do ne cardio at all and how hard is it to keep with the diet? i m having reall problems with nutrition .. i diet for like 2 days then forget and start eating watevas around.

Height : 5 11
Weight : 70 KGs
Body fat: 13%
Aim : 10%

meat hed, yea im actually about to change up my routine cause I thought high weights low reps were for size, but it was the opposite. I dont really want to train for strength, I wanna bulk up. I just started doing cardio like last week once a week or like every 5 days just to stay semi-lean but not start cutting yet or anything. My nutrition is pretty good I think. I eat about every 2 hours mostly eggs and ham sandwitches, sometimes beef if I'm not too lazy. Also some times I get REALLY lazy and make like a hot pocket or something...but thats rarely.

Today was my back/shoulders/traps day and I had a pretty good work out and I'm very soar in my back right now. Also I've been bulking since January and gained 10 lbs at an incredible speed from Jan to Feb but since then I was stuck and didn't gain a pound....I think its because I started working out for strength and not for size. Well I'll do high reps lower weights starting with my next work out. Oh and NO-Xplode still doesnt work....blah....stupid loading phase or w/e it is....just a waste of money cause I can't buy another jar after my first one is finished.

new pic...

i might be joining a swimming team next week so I'll probably just start cutting and get really lean. Even though I would like for my chest to be bigger and maybe my shoulders too. We'll see what happens...

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gonna do cardio today. I'll sprint for 2 minutes and walk 1 minute and repeat that for 20-30 minutes.

OMG today was my first day on a swimming team and since I'm joining hella late and didn't swim for over a year. 2 straight hours of swimming felt like an eternal torture. My eyes are crimson red and i can barely keep them open. My left shoulder feels like its out of its socket and...umm....crap...freshman girls are beating me lol ahhhhhh

well i didn't work out at all since last Saturday or so. The pain in my neck is still there but only a little, barely noticable. I'll start lifting again on monday and see how it goes.